2013 Week05

SAVING DINNER
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Classic Menu-Mailer Shopping List Six Servings

Volume 12, Week 5
MENU: PRODUCE 3 pounds onions (keep on hand) Day 1: Tangy Honey Mustard Basil [D2,D4,D6] Grilled Chicken, with baked sweet Red onions (1/3 cup diced) [D3] potatoes and steamed green beans Garlic (11 cloves) [D2,D4,D5,D6] Day 2: Skillet Beef, Leeks and Leeks (1 cup chopped) [D2] Potatoes, add braised cabbage Red potatoes (1 cup diced) [D2] Day 3: California Veggie Pita Pockets, Green onions (1 bunch) [D5] with corn on the cob and a relish tray Carrots (1/2 cup sliced) **Additional Day 4: Turkey & Vegetable Stew, serve [D3,D4] over brown rice and add a big salad Red bell peppers (3 cups chopped) [D4,D6] and warm corn muffins Tomatoes (1 small) [D3] Day 5: Thai-Style Shrimp with Angel Avocado (1) [D3] Hair, with a big spinach salad Gingerroot (1 tablespoon grated) [D5] Day 6: Mediterranean Slow Cooker Romaine lettuce (1/3 cup shredded) [D3] Pork, add whole wheat couscous and Cilantro (2 tablespoons chopped) [D5] a steamed medley of baby carrots and Lemons (1/4 cup juice plus 1 tablespoon broccoli and cauliflower florets zest) [D4,D6] Limes (2 tablespoons juice) [D3] SHOPPING LIST: **Sweet potatoes [D1] **Corn on the cob (or buy frozen) [D3] MEAT/POULTRY/SEAFOOD **Green beans [D1] 1 1/2 pounds 95% lean ground beef [D2] **Medley of baby carrots with broccoli and 1 1/2 pounds pork tenderloin [D6] cauliflower florets [D6] 6 (6-oz.) boneless skinless chicken breast **Cabbage [D2] halves [D1] **Celery [D3] 1 pound extra lean ground turkey [D4] **Grape tomatoes [D3] 1 pound medium shrimp, peeled and **Spinach [D5] deveined (or buy frozen) [D5] **Lettuce (not Iceberg, no nutrition) [D4] **Salad veggies (your choice) [D4] CONDIMENTS Olive oil [D1,D2,D3,D4,D5] CANNED GOODS Cider vinegar [D1] Low sodium beef broth (3 cups) [D2] Dijon mustard [D1] Low sodium vegetable broth (3 1/2 cups Low sodium soy sauce [D5] plus 2 tablespoons) [D4,D5,D6] Honey [D1] Tomato paste (1/3 cup) [D2] **Whole black olives [D3] Garbanzo beans (8 ounces) (or use **Salad dressing(s) (your choice) [D4,D5] homemade) [D3] Navy beans (30 ounces) (or use SPICES homemade) [D4] Basil [D1,D4,D6] Cannellini beans (15 ounces) (or use Sweet paprika [D2] homemade) [D6] Dill [D3] 1 (14-oz.) can artichoke hearts [D6] Thyme [D4] Coconut milk, unsweetened (2/3 cup) [D5] Oregano [D6] Marjoram [D6] DAIRY/DAIRY CASE Low fat plain yogurt (1/4 cup) [D1,D3] BAKERY **Butter, unsalted [D3,D4] 3 large whole wheat pita breads [D3] **Corn muffins [D4] FREEZER 1 pound medium shrimp, peeled and deveined (if not using fresh) [D5] Whole kernel corn (1 cup) [D2] **Corn on the cob (if not using fresh) [D3] DRY GOODS 8 ounces whole wheat Angel Hair pasta [D5] Sunflower seeds (2 tablespoons) (optional) [D3] Garbanzo beans (if not using canned) [D3] Navy beans (if not using canned) [D4] Cannellini beans (if not using canned) [D6] **Brown rice [D4] **Whole wheat couscous [D6] OTHER Large zipper-topped plastic bags [D1] VEGETARIAN Non-breaded faux chicken patties [D1] TVP crumbles [D2,D4] Extra-firm tofu [D5] Additional low sodium vegetable broth [D2] Additional 15 ounces cannellini beans [D6] KOSHER 1 1/2 pounds kosher ground beef [D2] 1 pound boneless skinless chicken breast meat [D5] 1 1/2 pounds boneless skinless chicken thighs [D6] Soy yogurt [D1] GLUTEN FREE Vinegar [D1] Mustard [D1] Soy sauce [D5] Beef broth [D2] Vegetable broth [D4,D5,D6] Beans [D3,D4,D6] Canned artichoke hearts [D6] Tomato paste [D2] Pasta [D5] Pita bread [D3]
SHOPPING LIST LEGEND ** = Serving Suggestions Purchase these ingredients if you are following our suggested side dishes. Purchase the quantity to meet your familys needs. [D1] [D6] = Day 1, Day 2, Day 3, etc Each recipe is assigned a day which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu.
Copyright 2013 Leanne Ely All Rights Reserved. May be copied for individual personal use only. If youd like to share, please share our free menus available on the web at www.SavingDinner.com
Classic Menu-Mailer Volume 12, Week 5
Tangy Honey Mustard Basil Grilled Chicken

Day 1 - Serves 6
INGREDIENTS: 1/2 cup Dijon mustard 6 tablespoons honey 2 tablespoons low fat plain yogurt 1 tablespoon cider vinegar 1/2 teaspoon dried basil 6 (6-oz.) boneless skinless chicken breast halves Olive oil
COOKING INSTRUCTIONS: Preheat grill to MEDIUM. In a shallow bowl, combine mustard, honey, yogurt, vinegar and basil; reserve a small amount of this mixture for basting then pour the remaining sauce into a large zipper-topped plastic bag along with the chicken. Seal the bag and shake it well to coat the chicken. Lightly oil the grill grate then grill chicken over indirect heat for 18 to 20 minutes, or until juices run clear, turning occasionally and basting with reserved sauce during the last 10 minutes of grilling time. Watch carefully to prevent burning!
NUTRITION per serving: 270 Calories; 3g Fat; 41g Protein; 19g Carbohydrate; 1g Dietary Fiber; 99mg Cholesterol; 365mg
Sodium. Exchanges: 0 Grain(Starch); 5 1/2 Lean Meat; 0 Non-Fat Milk; 0 Fat; 1 1/2 Other Carbohydrates. Points: 7
SERVING SUGGESTION: Baked sweet potatoes and steamed green beans. VEGETARIAN: Use non-breaded faux chicken patties and adjust cooking time as needed. KOSHER: Use soy yogurt instead of plain yogurt. GLUTEN FREE: Make sure mustard and vinegar are gluten free.
Skillet Beef, Leeks and Potatoes

Day 2 - Serves 6
INGREDIENTS: 1 1/2 pounds 95% lean ground beef 3 cloves garlic, pressed 3 medium onions, sliced 1 cup chopped leeks 3 cups low sodium beef broth, divided 1 cup frozen whole kernel corn 1 1/2 tablespoons sweet paprika 1 cup diced red potatoes 1/3 cup tomato paste
COOKING INSTRUCTIONS: Brown the ground beef in a large, deep skillet with a tight-fitting lid over medium heat; drain. Add garlic, onions, leeks and 1 cup of broth. Bring mixture to a light boil and cook until onions are soft (2 to 3 minutes). Stir in corn, paprika, remaining broth and potatoes; bring to a boil then reduce heat, cover and simmer for 15 minutes or until potatoes are fork-tender. Stir in tomato paste to thicken sauce and serve immediately.
Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 2 Vegetable; 0 Fat. Points: 5
SERVING SUGGESTION: Serve braised cabbage on the side. VEGETARIAN: Use TVP crumbles and use vegetable broth. KOSHER: Make sure beef is certified kosher. GLUTEN FREE: Make sure broth and tomato paste are gluten free.
California Veggie Pita Pockets

Day 3 - Serves 6
INGREDIENTS: 1/3 cup diced red onion 1 small tomato, diced 1/3 cup shredded Romaine lettuce 1 avocado, peeled, pitted and sliced 8 ounces garbanzo beans, drained and rinsed or homemade 2 tablespoons sunflower seeds, optional 2 tablespoons lime juice 1 teaspoon dried dill 2 tablespoons low fat plain yogurt 1 teaspoon olive oil 1/4 teaspoon sea salt 1/4 teaspoon freshly ground black pepper 3 large whole wheat pita breads, halved
COOKING INSTRUCTIONS: In a medium bowl, combine first 5 ingredients (red onion through garbanzo beans) fold in sunflower seeds, if desired; set aside. In a small bowl, whisk together lime juice, dill, yogurt, olive oil, salt and pepper; set aside. Divide prepared veggie/bean mixture into equal portions and spoon into pita halves; top each with a bit of yogurt-dill dressing.
NUTRITION per serving: 262 Calories; 9g Fat; 9g Protein; 40g Carbohydrate; 7g Dietary Fiber; trace Cholesterol; 456mg
Sodium. Exchanges: 2 1/2 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Non-Fat Milk; 1 1/2 Fat. Points: 7
SERVING SUGGESTION: Buttered corn on the cob and a relish tray of carrot and celery sticks, grape tomatoes and whole black olives. VEGETARIAN: No changes necessary. KOSHER: No changes necessary. GLUTEN FREE: Make sure beans are gluten free. Use gluten free pita bread.
Turkey & Vegetable Stew

Day 4 - Serves 6
INGREDIENTS: 1 tablespoon olive oil 2 cups chopped red bell pepper 1 cup chopped onion 1/2 cup sliced carrot 3 cloves garlic, pressed 2 tablespoons lemon juice 1 tablespoon lemon zest 1 tablespoon dried thyme 1 teaspoon dried basil 1 pound extra lean ground turkey 30 ounces navy beans, drained and rinsed or homemade 2 cups low sodium vegetable broth 1 teaspoon sea salt 1/2 teaspoon freshly ground black pepper
COOKING INSTRUCTIONS: Heat the oil in a large saucepan over medium heat. Add bell pepper, onion, carrot and garlic; cook until tender (about 12 minutes). Add lemon juice, lemon zest, thyme and basil; stir mixture to blend well. Raise skillet heat to medium-high then add ground turkey, cook and crumble with a spoon until no longer pink (about 3 minutes). Add beans, broth, salt and pepper; bring mixture to a boil then reduce heat and simmer, uncovered, for 1 hour or until liquid reduces a bit and slightly thickens, stirring occasionally.
Sodium. Exchanges: 2 Grain(Starch); 3 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat. Points: 8
SERVING SUGGESTION: Serve over brown rice; add a big salad and some warm corn muffins on the side. VEGETARIAN: Use TVP crumbles. KOSHER: No changes necessary. GLUTEN FREE: Make sure beans and broth are gluten free.
Thai-Style Shrimp with Angel Hair

Day 5 - Serves 6
INGREDIENTS: 8 ounces whole wheat Angel Hair pasta 1 tablespoon olive oil 1 bunch green onions, thinly sliced 1 tablespoon grated gingerroot 2 cloves garlic, pressed 2/3 cup unsweetened coconut milk 2 tablespoons low sodium soy sauce 2 tablespoons low sodium vegetable broth 1 teaspoon sea salt 1/2 teaspoon freshly ground black pepper 1 pound medium shrimp, peeled and deveined 2 tablespoons chopped cilantro
COOKING INSTRUCTIONS: Cook pasta according package directions and set aside. Meanwhile, heat the oil in a large, deep skillet with a tight-fitting lid over medium heat; add green onions, ginger, and garlic; cook for 2 minutes, stirring occasionally. Stir in coconut milk, soy sauce, broth, salt and pepper; whisk up all of the browned bits from the bottom of the pan and bring mixture to a soft boil. Stir in shrimp and cook until opaque (2 to 3 minutes). Remove skillet from heat and stir in prepared pasta along with chopped cilantro. Serve immediately.
Sodium. Exchanges: 2 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 0 Fruit; 2 Fat. Points: 8
SERVING SUGGESTION: Serve a big spinach salad on the side. VEGETARIAN: Instead of shrimp, use extra-firm tofu. KOSHER: Instead of shrimp, use cooked, diced chicken breast meat. GLUTEN FREE: Make sure soy sauce and broth are gluten free. Use gluten free pasta.
Mediterranean Slow Cooker Pork

Day 6 - Serves 6
INGREDIENTS: 1 cup chopped onion 1 cup chopped red bell pepper 1 (14-oz.) can artichoke hearts, drained and rinsed 15 ounces cannellini beans, drained and rinsed or homemade 1 1/2 pounds pork tenderloin 3 cloves garlic, pressed 1/4 teaspoon sea salt 1/4 teaspoon freshly ground black pepper 1 tablespoon dried oregano 1 teaspoon dried basil 1/2 teaspoon dried marjoram 2 tablespoons lemon juice 1 1/2 cups low sodium vegetable broth
COOKING INSTRUCTIONS: In a slow cooker, layer onion, bell pepper, artichoke hearts and cannellini beans; place tenderloin on top. In a small bowl, combine remaining ingredients (garlic through broth); blend well then pour over tenderloin. Cover and cook on LOW for 6 to 8 hours or on HIGH for 3 to 4 hours.
Sodium. Exchanges: 1 Grain(Starch); 4 Lean Meat; 2 Vegetable; 0 Fruit; 0 Fat. Points: 7
SERVING SUGGESTION: Whole wheat couscous and steamed medley of baby carrots with broccoli and cauliflower florets. VEGETARIAN: Instead of pork, use an extra 15 ounces of beans. KOSHER: Instead of pork, use boneless skinless chicken thighs. GLUTEN FREE: Make sure artichoke hearts, beans, and broth are gluten free.
Classic Menu-Mailer Shopping List Two Servings

Volume 11, Week 5
PRODUCE 3 pounds onions (keep on hand) Day 1: Tangy Honey Mustard Basil [D2,D4,D6] Grilled Chicken, with baked sweet Red onions (2 tablespoons diced) [D3] potatoes and steamed green beans Garlic (4 cloves) [D2,D4,D5,D6] Day 2: Skillet Beef, Leeks and Leeks (1/3 cup chopped) [D2] Potatoes, add braised cabbage Red potatoes (1/3 cup diced) [D2] Day 3: California Veggie Pita Pockets, Green onions (1/3 bunch) [D5] with corn on the cob and a relish tray Carrots (2 1/2 tablespoons sliced) Day 4: Turkey & Vegetable Stew, serve **Additional [D3,D4] over brown rice and add a big salad Red bell peppers (1 cup chopped) [D4,D6] and warm corn muffins Tomatoes (1/3 small) [D3] Day 5: Thai-Style Shrimp with Angel Avocado (1/3) [D3] Hair, with a big spinach salad Gingerroot (1 teaspoon grated) [D5] Day 6: Mediterranean Slow Cooker Romaine lettuce (2 tablespoons shredded) Pork, add whole wheat couscous and [D3] a steamed medley of baby carrots and Cilantro (2 teaspoons chopped) [D5] broccoli and cauliflower florets Lemons (1 1/2 tablespoons juice plus 1 teaspoon zest) [D4,D6] SHOPPING LIST: Limes (2 teaspoons juice) [D3] **Sweet potatoes [D1] MEAT/POULTRY/SEAFOOD **Corn on the cob (or buy frozen) [D3] 1/2 pound 95% lean ground beef [D2] **Green beans [D1] 1/2 pound pork tenderloin [D6] **Medley of baby carrots with broccoli and 2 (6-oz.) boneless skinless chicken breast cauliflower florets [D6] halves [D1] **Cabbage [D2] 1/3 pound extra lean ground turkey [D4] **Celery [D3] 1/3 pound medium shrimp, peeled and **Grape tomatoes [D3] deveined (or buy frozen) [D5] **Spinach [D5] **Lettuce (not Iceberg, no nutrition) [D4] CONDIMENTS **Salad veggies (your choice) [D4] Olive oil [D1,D2,D3,D4,D5] Cider vinegar [D1] CANNED GOODS Dijon mustard [D1] Low sodium beef broth (1 cup) [D2] Low sodium soy sauce [D5] Low sodium vegetable broth (2/3 cup plus Honey [D1] 1/2 cup plus 2 teaspoons) [D4,D5,D6] **Whole black olives [D3] Tomato paste (2 tablespoons) [D2] **Salad dressing(s) (your choice) [D4,D5] Garbanzo beans (2.5 ounces) (or use homemade) [D3] SPICES Navy beans (10 ounces) (or use Basil [D1,D4,D6] homemade) [D4] Sweet paprika [D2] Cannellini beans (5 ounces) (or use Dill [D3] homemade) [D6] Thyme [D4] Artichoke hearts (4.5 ounces) [D6] Oregano [D6] Coconut milk, unsweetened (1/4 cup) [D5] Marjoram [D6] DAIRY/DAIRY CASE BAKERY Low fat plain yogurt (1 1/2 tablespoons) 1 large whole wheat pita bread [D3] [D1,D3] **Corn muffins [D4] **Butter, unsalted [D3,D4] MENU: FREEZER 1/3 pound medium shrimp, peeled and deveined (if not using fresh) [D5] Whole kernel corn (1/3 cup) [D2] **Corn on the cob (if not using fresh) [D3] DRY GOODS 2.5 ounces whole wheat Angel Hair pasta [D5] Sunflower seeds (2 teaspoons) (optional) [D3] Garbanzo beans (if not using canned) [D3] Navy beans (if not using canned) [D4] Cannellini beans (if not using canned) [D6] **Brown rice [D4] **Whole wheat couscous [D6] OTHER Zipper-topped plastic bags [D1] VEGETARIAN Non-breaded faux chicken patties [D1] TVP crumbles [D2,D4] Extra-firm tofu [D5] Additional low sodium vegetable broth [D2] Additional 5 ounces cannellini beans [D6] KOSHER 1/2 pound kosher ground beef [D2] 1/3 pound boneless skinless chicken breast meat [D5] 1/2 pound boneless skinless chicken thighs [D6] Soy yogurt [D1] GLUTEN FREE Vinegar [D1] Mustard [D1] Soy sauce [D5] Beef broth [D2] Vegetable broth [D4,D5,D6] Canned artichoke hearts [D6] Beans [D3,D4,D6] Tomato paste [D2] Pasta [D5] Pita bread [D3]
Tangy Honey Mustard Basil Grilled Chicken

Day 1 - Serves 2
INGREDIENTS: 2 1/2 tablespoons Dijon mustard 2 tablespoons honey 2 teaspoons low fat plain yogurt 1 teaspoon cider vinegar 1/8 teaspoon dried basil 2 (6-oz.) boneless skinless chicken breast halves Olive oil
COOKING INSTRUCTIONS: Preheat grill to MEDIUM. In a shallow bowl, combine mustard, honey, yogurt, vinegar and basil; reserve a small amount of this mixture for basting then pour the remaining sauce into a zipper-topped plastic bag along with the chicken. Seal the bag and shake it well to coat the chicken. Lightly oil the grill grate then grill chicken over indirect heat for 18 to 20 minutes, or until juices run clear, turning occasionally and basting with reserved sauce during the last 10 minutes of grilling time. Watch carefully to prevent burning!
NUTRITION per serving: 270 Calories; 3g Fat; 41g Protein; 19g Carbohydrate; 1g Dietary Fiber; 99mg Cholesterol; 365mg Sodium. Exchanges: 0 Grain(Starch); 5 1/2 Lean Meat; 0 Non-Fat Milk; 0 Fat; 1 1/2 Other Carbohydrates. Points: 7
SERVING SUGGESTION: Baked sweet potatoes and steamed green beans. VEGETARIAN: Use non-breaded faux chicken patties and adjust cooking time as needed. KOSHER: Use soy yogurt instead of plain yogurt. GLUTEN FREE: Make sure mustard and vinegar are gluten free.
Skillet Beef, Leeks and Potatoes

Day 2 - Serves 2
INGREDIENTS: 1/2 pound 95% lean ground beef 1 clove garlic, pressed 1 medium onion, sliced 1/3 cup chopped leeks 1 cup low sodium beef broth, divided 1/3 cup frozen whole kernel corn 1/2 tablespoon sweet paprika 1/3 cup diced red potatoes 2 tablespoons tomato paste
COOKING INSTRUCTIONS: Brown the ground beef in a deep skillet with a tight-fitting lid over medium heat; drain. Add garlic, onions, leeks and 1/3 cup of broth. Bring mixture to a light boil and cook until onions are soft (2 to 3 minutes). Stir in corn, paprika, remaining broth and potatoes; bring to a boil then reduce heat, cover and simmer for 15 minutes or until potatoes are fork-tender. Stir in tomato paste to thicken sauce and serve immediately.
Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 2 Vegetable; 0 Fat. Points: 5
SERVING SUGGESTION: Serve braised cabbage on the side. VEGETARIAN: Use TVP crumbles and use vegetable broth. KOSHER: Make sure beef is certified kosher. GLUTEN FREE: Make sure broth and tomato paste are gluten free.
California Veggie Pita Pockets

Day 3 - Serves 2
INGREDIENTS: 2 tablespoons diced red onion 1/3 small tomato, diced 2 tablespoons shredded Romaine lettuce 1/3 avocado, peeled, pitted and sliced 2.5 ounces garbanzo beans, drained and rinsed or homemade 2 teaspoons sunflower seeds, optional 2 teaspoons lime juice 1/4 teaspoon dried dill 2 teaspoons low fat plain yogurt 1/4 teaspoon olive oil 1 dash sea salt 1 dash freshly ground black pepper 1 large whole wheat pita bread, halved
COOKING INSTRUCTIONS: In a medium bowl, combine first 5 ingredients (red onion through garbanzo beans) fold in sunflower seeds, if desired; set aside. In a small bowl, whisk together lime juice, dill, yogurt, olive oil, salt and pepper; set aside. Divide prepared veggie/bean mixture into equal portions and spoon into pita halves; top each with a bit of yogurt-dill dressing.
NUTRITION per serving: 262 Calories; 9g Fat; 9g Protein; 40g Carbohydrate; 7g Dietary Fiber; trace Cholesterol; 456mg
Sodium. Exchanges: 2 1/2 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Non-Fat Milk; 1 1/2 Fat. Points: 7
SERVING SUGGESTION: Buttered corn on the cob and a relish tray of carrot and celery sticks, grape tomatoes and whole black olives. VEGETARIAN: No changes necessary. KOSHER: No changes necessary. GLUTEN FREE: Make sure beans are gluten free. Use gluten free pita bread.
Turkey & Vegetable Stew

Day 4 - Serves 2
INGREDIENTS: 1 teaspoon olive oil 2/3 cup chopped red bell pepper 1/3 cup chopped onion 2 1/2 tablespoons sliced carrot 1 clove garlic, pressed 2 teaspoons lemon juice 1 teaspoon lemon zest 1 teaspoon dried thyme 1/4 teaspoon dried basil 1/3 pound extra lean ground turkey 10 ounces navy beans, drained and rinsed or homemade 2/3 cup low sodium vegetable broth 1/4 teaspoon sea salt 1/8 teaspoon freshly ground black pepper
COOKING INSTRUCTIONS: Heat the oil in a saucepan over medium heat. Add bell pepper, onion, carrot and garlic; cook until tender (about 12 minutes). Add lemon juice, lemon zest, thyme and basil; stir mixture to blend well. Raise skillet heat to medium-high then add ground turkey, cook and crumble with a spoon until no longer pink (about 3 minutes). Add beans, broth, salt and pepper; bring mixture to a boil then reduce heat and simmer, uncovered, for 35 minutes or until liquid reduces a bit and slightly thickens, stirring occasionally.
Sodium. Exchanges: 2 Grain(Starch); 3 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat. Points: 8
SERVING SUGGESTION: Serve over brown rice; add a big salad and some warm corn muffins on the side. VEGETARIAN: Use TVP crumbles. KOSHER: No changes necessary. GLUTEN FREE: Make sure beans and broth are gluten free.
Thai-Style Shrimp with Angel Hair

Day 5 - Serves 2
INGREDIENTS: 2.5 ounces whole wheat Angel Hair pasta 1 teaspoon olive oil 1/3 bunch green onions, thinly sliced 1 teaspoon grated gingerroot 1 small clove garlic, pressed 1/4 cup unsweetened coconut milk 2 teaspoons low sodium soy sauce 2 teaspoons low sodium vegetable broth 1/4 teaspoon sea salt 1/8 teaspoon freshly ground black pepper 1/3 pound medium shrimp, peeled and deveined 2 teaspoons chopped cilantro
COOKING INSTRUCTIONS: Cook pasta according package directions and set aside. Meanwhile, heat the oil in a deep skillet with a tight-fitting lid over medium heat; add green onions, ginger, and garlic; cook for 2 minutes, stirring occasionally. Stir in coconut milk, soy sauce, broth, salt and pepper; whisk up all of the browned bits from the bottom of the pan and bring mixture to a soft boil. Stir in shrimp and cook until opaque (2 to 3 minutes). Remove skillet from heat and stir in prepared pasta along with chopped cilantro. Serve immediately.
Sodium. Exchanges: 2 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 0 Fruit; 2 Fat. Points: 8
SERVING SUGGESTION: Serve a big spinach salad on the side. VEGETARIAN: Instead of shrimp, use extra-firm tofu. KOSHER: Instead of shrimp, use cooked, diced chicken breast meat. GLUTEN FREE: Make sure soy sauce and broth are gluten free. Use gluten free pasta.
Mediterranean Slow Cooker Pork

Day 6 - Serves 2
INGREDIENTS: 1/3 cup chopped onion 1/3 cup chopped red bell pepper 4.5 ounces artichoke hearts, drained and rinsed 5 ounces cannellini beans, drained and rinsed or homemade 1/2 pound pork tenderloin 1 clove garlic, pressed 1 dash sea salt 1 dash freshly ground black pepper 1 teaspoon dried oregano 1/4 teaspoon dried basil 1/8 teaspoon dried marjoram 2 teaspoons lemon juice 1/2 cup low sodium vegetable broth
COOKING INSTRUCTIONS: In a slow cooker, layer onion, bell pepper, artichoke hearts and cannellini beans; place tenderloin on top. In a small bowl, combine remaining ingredients (garlic through broth); blend well then pour over tenderloin. Cover and cook on LOW for 3 to 4 hours or on HIGH for 2 hours.
SERVING SUGGESTION: Whole wheat couscous and steamed medley of baby carrots with broccoli and cauliflower florets. VEGETARIAN: Instead of pork, use an extra 5 ounces of beans. KOSHER: Instead of pork, use boneless skinless chicken thighs. GLUTEN FREE: Make sure artichoke hearts, beans, and broth are gluten free.
Paleo Menu-Mailer Shopping List Four Servings

Volume 2, Week 5
MENU: Day 1: Shiitake Fish, add a big spinach salad Day 2: Mexican Shredded Chicken, serve as burritos or a taco salad Day 3: Winter Spice Pot Roast, with steamed baby Brussels sprouts and Faux-Tay-Toes Day 4: Appled Turkey, add baked sweet potatoes and steamed broccoli spears Day 5: Mustard Soakin Pork, with steamed parsnips and baby carrots and sauted French-cut green beans Day 6: Chili Dusted Fish Bake, serve over Cauli-Rice and add a red lettuce salad SHOPPING LIST: PROTEIN 2 pounds beef pot roast [D3] 1 1/2 pounds pork tenderloin [D5] 3 (6-oz.) boneless skinless chicken breast halves [D2] 1 1/2 pounds boneless skinless turkey [D4] 4 (6-oz.) halibut fillets (or buy frozen) [D1] 4 (6-oz.) firm-fleshed white fish fillets (or buy frozen) [D6] CONDIMENTS Coconut oil [D1,D2,D3,D5] Balsamic vinegar [D1,D6] Cider vinegar [D2,D3,D4,D5] Dijon mustard [D5] Raw honey [D3,D4] Dry red wine (1/3 cup) [D1] Dry white wine (1/4 cup) [D5] **Extra virgin olive oil [D1,D6] SPICES Garlic powder [D1,D5,D6] Onion powder [D5,D6] Ground cinnamon [D3] Ground cloves [D3] Rubbed sage [D3,D4] Ground nutmeg [D3] Oregano [D1,D6] Chili powder [D6] **Basil [D1,D6] PRODUCE Red onions (1 medium plus 1 small) **Additional [D2,D6] Garlic (8 cloves) **Additional [D1,D2,D4,D6] Shiitake mushrooms (1 cup chopped) [D1] Vine-ripened tomatoes (2 medium) [D6] Jalapenos (1/2) [D2] Gingerroot (2 teaspoons grated) [D4] Cilantro (2 tablespoons chopped) [D2] Limes (2 tablespoons juice) [D6] Granny Smith apples (4) [D4] **Avocado [D6] **Baby Brussels sprouts [D3] **Cauliflower [D3,D6] **Broccoli [D4] **Sweet potatoes [D4] **Parsnips [D5] **Baby carrots [D5] **Jicama [D6] **Spinach [D1] **Romaine lettuce [D2] **Red leaf lettuce [D6] **Veggies for optional taco salad (tomato, green onion, avocado, cucumber) [D2] DAIRY CASE Ghee (clarified butter) (or use coconut oil) [D1,D3,D5] FREEZER 4 (6-oz.) halibut fillets (if not using fresh) [D1] 4 (6-oz.) firm-fleshed white fish fillets (if not using fresh) [D6] **French-cut green beans [D5] CANNED GOODS 1 (14.5-oz.) can diced tomatoes with green chilies [D2] DRY GOODS **Slivered almonds [D5] **Tortilla chip substitute for optional taco salad [D2]
Paleo Menu-Mailer Volume 2, Week 5
Shitake Fish
Day 1 - Serves 4
INGREDIENTS: 4 (6-oz.) halibut fillets 1 teaspoon sea salt 1 teaspoon freshly ground black pepper 1 teaspoon garlic powder 1/4 cup ghee, divided, or use coconut oil 1 cup chopped shiitake mushrooms 2 cloves garlic, pressed 1/3 cup dry red wine 1 tablespoon balsamic vinegar
COOKING INSTRUCTIONS: Season halibut fillets evenly with salt, pepper and garlic powder. Melt half of the ghee (or coconut oil) in a large skillet over medium-high heat; add halibut and cook for 3 to 5 minutes per side or until fish flakes easily when tested with a fork; remove from skillet and keep warm. Add remaining ghee (or coconut oil) to the skillet along with the mushrooms; saut for 1 minute. Add garlic and saut for 1 minute. Add wine and vinegar then reduce heat and simmer for 5 to 10 minutes or until sauce is slightly reduced. Serve over halibut fillets.
Sodium. Exchanges: 3 Grain(Starch); 5 Lean Meat; 0 Vegetable; 0 Fruit; 2 1/2 Fat. Points: 13
SERVING SUGGESTION: A big spinach salad tossed with Leannes Basic Vinaigrette.
Mexican Shredded Chicken

Day 2 - Serves 4
INGREDIENTS: 3 (6-oz.) boneless skinless chicken breast halves 1 (14.5-oz.) can diced tomatoes with green chilies 1 medium red onion, chopped 3 tablespoons cider vinegar 2 tablespoons coconut oil, melted 2 tablespoons chopped cilantro 3 cloves garlic, pressed 1/2 jalapeno, seeded and chopped 1 teaspoon sea salt
COOKING INSTRUCTIONS: Place all ingredients in a large slow cooker. Cover and cook on HIGH for 4 to 5 hours, stirring periodically (about every hour) or until chicken is tender. Shred chicken with 2 forks and blend with slow cooker juices.
Sodium. Exchanges: 4 Lean Meat; 1 1/2 Vegetable; 1 1/2 Fat; 0 Other Carbohydrates. Points: 6
SERVING SUGGESTION: For burritos, fill large Romaine lettuce leaves with shredded chicken mixture; roll up and enjoy! For a taco salad, serve shredded chicken mixture over shredded Romaine lettuce and your choice of raw veggies (diced tomatoes, green onions, avocado, cucumber), topped with your choice of substitute for tortilla chips.
Winter Spice Pot Roast

Day 3 - Serves 4
INGREDIENTS: 1 teaspoon ground cinnamon 1/4 teaspoon ground cloves 1 teaspoon sea salt 1 teaspoon freshly ground black pepper 1/2 teaspoon rubbed sage 1/8 teaspoon ground nutmeg 2 pounds beef pot roast 2 tablespoons ghee, melted, or use coconut oil 1 tablespoon raw honey 3 tablespoons cider vinegar
COOKING INSTRUCTIONS: In a small bowl, combine spices (cinnamon through nutmeg); rub mixture into roast and place it in a large slow cooker. In the same small bowl, combine melted ghee (or coconut oil), honey and vinegar; blend well then pour over roast in slow cooker. Cover and cook on LOW for 8 to 10 hours.
Sodium. Exchanges: 0 Grain(Starch); 5 Lean Meat; 5 Fat; 1/2 Other Carbohydrates. Points: 15
SERVING SUGGESTION: Steamed baby Brussels sprouts and Faux-Tay-Toes (steam cauliflower till tender; drain; mash with a little ghee or coconut oil, salt and pepper until you get a mashed potatoes texture).
Appled Turkey
Day 4 - Serves 4
INGREDIENTS: 1 1/2 pounds boneless skinless turkey 3 cloves garlic, pressed 2 teaspoons grated gingerroot 4 Granny Smith apples, peeled, cored and chopped 3 tablespoons cider vinegar 2 teaspoons raw honey 1 teaspoon sea salt 1 teaspoon freshly ground black pepper 1/2 teaspoon rubbed sage
COOKING INSTRUCTIONS: Preheat oven to 400 degrees. Place turkey in a roasting pan and rub the surface with garlic and gingerroot. Scatter the chopped apples around the turkey in the pan. In a small bowl, whisk together vinegar and honey; pour over turkey then sprinkle with salt, pepper and sage. Bake for 40 minutes to 1 hour or until turkey is cooked through.
Sodium. Exchanges: 0 Grain(Starch); 5 Lean Meat; 0 Vegetable; 1 Fruit; 0 Fat; 0 Other Carbohydrates. Points: 6
SERVING SUGGESTION: Bake some sweet potatoes in the oven, alongside the roasting pan. Add steamed broccoli spears.
Mustard Soakin Pork

Day 5 - Serves 4
INGREDIENTS: 1 1/2 pounds pork tenderloin 1/4 cup Dijon mustard 1/4 cup cider vinegar 1/4 cup dry white wine 1 teaspoon sea salt 1 teaspoon freshly ground black pepper 1/2 teaspoon garlic powder 1/2 teaspoon onion powder
COOKING INSTRUCTIONS: Place pork in a large slow cooker. In a small bowl, whisk together remaining ingredients; pour mixture over pork. Cover and cook on LOW for 8 to 10 hours.
Sodium. Exchanges: 0 Grain(Starch); 5 Lean Meat; 0 Fat; 0 Other Carbohydrates. Points: 5
SERVING SUGGESTION: Steamed sliced parsnips and baby carrots and French-cut green beans sauted in a little ghee or coconut oil and tossed with slivered almonds.
Chili Dusted Fish Bake

Day 6 - Serves 4
INGREDIENTS: 4 (6-oz.) firm-fleshed white fish fillets 1 teaspoon garlic powder 1 teaspoon onion powder 1 teaspoon sea salt 1/2 teaspoon dried oregano 1/2 teaspoon chili powder 2 medium vine-ripened tomatoes, sliced 1 small red onion, sliced 2 tablespoons lime juice
COOKING INSTRUCTIONS: Preheat oven to 450 degrees. Season fillets evenly with spices (garlic powder through chili powder) then place them in a large baking dish. Cover with layers of tomato and onion then drizzle lime juice over all; bake for 15 minutes or until fish flakes easily when tested with a fork.
SERVING SUGGESTION: Serve over Cauli-Rice (process cauliflower in a blender or food processor until it resembles grains of rice; steam rice till tender; drain; salt and pepper to taste and fluff with a fork). Add a salad of torn red lettuce, shredded jicama and sliced red onion and avocado, tossed with Leannes Basic Vinaigrette.
Paleo Diet and Menu-Mailer Tips and Hints

The Paleo Menu-Mailer is different than any of our other Menu-Mailers in that it is based on the hunter/gatherer principle which provides you with good, basic, healthy food. I strongly suggest you use organic in-season vegetables, organic free-range chicken and eggs, grass-fed beef, pastured pork and wild fish as much as possible. If you dont eat pork, simply substitute chicken and slightly adjust cooking times. We use a soy sauce substitute from time to time called Coco-Aminos. I would suggest you order it online if it is unavailable at your grocery store or health food store. I bought mine at Amazon.comnot cheap, but it lasts a good long while.
And a few words of caution: Be aware of the possible presence of gluten (wheat) in many condiments and canned goods (vinegars, mustards, spice mixes, broths, ketchup, salsa, pasta sauce, canned tomatoes, tomato sauce, and tomato paste, to name a few). I like to make my own broths and spice mixes, and read all labels in detail to get around this. Although we provide Serving Suggestions with each recipe, I strongly suggest adding a nice big green salad with all the fixins (make sure you add good fats like, avocado, nuts or even bacon!) to each meal OR a bowl of Mitochondria Miracle SoupOR even a little of both! These extra veggies will help round out your meals and give you extra micronutrients. As with other Menu-Mailers, the Serving Suggestions are double-asterisked (**) on the Shopping Lists and are entirely optional.
Leannes Basic Vinaigrette Makes 1/4 cup 3 tablespoons extra virgin olive oil 1 tablespoon balsamic vinegar 1 clove garlic, pressed Pinch of dried basil Pinch of dried oregano Mix all together, use 1 tablespoon per salad.
Paleo Menu-Mailer Shopping List Two Servings

Volume 2, Week 5
MENU: Day 1: Shiitake Fish, add a big spinach salad Day 2: Mexican Shredded Chicken, serve as burritos or a taco salad Day 3: Winter Spice Pot Roast, with steamed baby Brussels sprouts and Faux-Tay-Toes Day 4: Appled Turkey, add baked sweet potatoes and steamed broccoli spears Day 5: Mustard Soakin Pork, with steamed parsnips and baby carrots and sauted French-cut green beans Day 6: Chili Dusted Fish Bake, serve over Cauli-Rice and add a red lettuce salad SHOPPING LIST: PROTEIN 1 pound beef pot roast [D3] 3/4 pound pork tenderloin [D5] 2 (4-oz.) boneless skinless chicken breast halves [D2] 3/4 pound boneless skinless turkey [D4] 2 (6-oz.) halibut fillets (or buy frozen) [D1] 2 (6-oz.) firm-fleshed white fish fillets (or buy frozen) [D6] CONDIMENTS Coconut oil [D1,D2,D3,D5] Balsamic vinegar [D1,D6] Cider vinegar [D2,D3,D4,D5] Dijon mustard [D5] Raw honey [D3,D4] Dry red wine (3 tablespoons) [D1] Dry white wine (2 tablespoons) [D5] **Extra virgin olive oil [D1,D6] SPICES Garlic powder [D1,D5,D6] Onion powder [D5,D6] Ground cinnamon [D3] Ground cloves [D3] Rubbed sage [D3,D4] Ground nutmeg [D3] Oregano [D1,D6] Chili powder [D6] **Basil [D1,D6] PRODUCE Red onions (1 1/2 small) **Additional [D2,D6] Garlic (5 cloves) **Additional [D1,D2,D4,D6] Shiitake mushrooms (1/2 cup chopped) [D1] Vine-ripened tomatoes (1 medium) [D6] Jalapenos (1/4) [D2] Gingerroot (1 teaspoon grated) [D4] Cilantro (1 tablespoon chopped) [D2] Limes (1 tablespoon juice) [D6] Granny Smith apples (2) [D4] **Avocado [D6] **Baby Brussels sprouts [D3] **Cauliflower [D3,D6] **Broccoli [D4] **Sweet potatoes [D4] **Parsnips [D5] **Baby carrots [D5] **Jicama [D6] **Spinach [D1] **Romaine lettuce [D2] **Red leaf lettuce [D6] **Veggies for optional taco salad (tomato, green onion, avocado, cucumber) [D2] DAIRY CASE Ghee (clarified butter) (or use coconut oil) [D1,D3,D5] FREEZER 2 (6-oz.) halibut fillets (if not using fresh) [D1] 2 (6-oz.) firm-fleshed white fish fillets (if not using fresh) [D6] **French-cut green beans [D5] CANNED GOODS Diced tomatoes with green chilies (7.25 ounces) [D2] DRY GOODS **Slivered almonds [D5] **Tortilla chip substitute for optional taco salad [D2]
Shitake Fish
Day 1 - Serves 2
INGREDIENTS: 2 (6-oz.) halibut fillets 1/2 teaspoon sea salt 1/2 teaspoon freshly ground black pepper 1/2 teaspoon garlic powder 2 tablespoons ghee, divided, or use coconut oil 1/2 cup chopped shiitake mushrooms 1 clove garlic, pressed 3 tablespoons dry red wine 1/2 tablespoon balsamic vinegar
COOKING INSTRUCTIONS: Season halibut fillets evenly with salt, pepper and garlic powder. Melt half of the ghee (or coconut oil) in a skillet over medium-high heat; add halibut and cook for 3 to 5 minutes per side or until fish flakes easily when tested with a fork; remove from skillet and keep warm. Add remaining ghee (or coconut oil) to the skillet along with the mushrooms; saut for 1 minute. Add garlic and saut for 1 minute. Add wine and vinegar then reduce heat and simmer for 5 to 10 minutes or until sauce is slightly reduced. Serve over halibut fillets.
Sodium. Exchanges: 3 Grain(Starch); 5 Lean Meat; 0 Vegetable; 0 Fruit; 2 1/2 Fat. Points: 13
SERVING SUGGESTION: A big spinach salad tossed with Leannes Basic Vinaigrette.
Mexican Shredded Chicken

Day 2 - Serves 2
INGREDIENTS: 2 (4-oz.) boneless skinless chicken breast halves 7.25 ounces diced tomatoes with green chilies 1 small red onion, chopped 1 1/2 tablespoons cider vinegar 1 tablespoon coconut oil, melted 1 tablespoon chopped cilantro 2 small cloves garlic, pressed 1/4 jalapeno, seeded and chopped 1/2 teaspoon sea salt
COOKING INSTRUCTIONS: Place all ingredients in a slow cooker. Cover and cook on HIGH for 3 hours, stirring periodically (about every hour) or until chicken is tender. Shred chicken with 2 forks and blend with slow cooker juices.
Sodium. Exchanges: 4 Lean Meat; 1 1/2 Vegetable; 1 1/2 Fat; 0 Other Carbohydrates. Points: 6
SERVING SUGGESTION: For burritos, fill large Romaine lettuce leaves with shredded chicken mixture; roll up and enjoy! For a taco salad, serve shredded chicken mixture over shredded Romaine lettuce and your choice of raw veggies (diced tomatoes, green onions, avocado, cucumber), topped with your choice of substitute for tortilla chips.
Winter Spice Pot Roast

Day 3 - Serves 2
INGREDIENTS: 1/2 teaspoon ground cinnamon 1/8 teaspoon ground cloves 1/2 teaspoon sea salt 1/2 teaspoon freshly ground black pepper 1/4 teaspoon rubbed sage 1 dash ground nutmeg 1 pound beef pot roast 1 tablespoon ghee, melted, or use coconut oil 1/2 tablespoon raw honey 1 1/2 tablespoons cider vinegar
COOKING INSTRUCTIONS: In a small bowl, combine spices (cinnamon through nutmeg); rub mixture into roast and place it in a slow cooker. In the same small bowl, combine melted ghee (or coconut oil), honey and vinegar; blend well then pour over roast in slow cooker. Cover and cook on LOW for 4 to 5 hours.
Sodium. Exchanges: 0 Grain(Starch); 5 Lean Meat; 5 Fat; 1/2 Other Carbohydrates. Points: 15
SERVING SUGGESTION: Steamed baby Brussels sprouts and Faux-Tay-Toes (steam cauliflower till tender; drain; mash with a little ghee or coconut oil, salt and pepper until you get a mashed potatoes texture).
Appled Turkey
Day 4 - Serves 2
INGREDIENTS: 3/4 pound boneless skinless turkey 2 small cloves garlic, pressed 1 teaspoon grated gingerroot 2 Granny Smith apples, peeled, cored and chopped 1 1/2 tablespoons cider vinegar 1 teaspoon raw honey 1/2 teaspoon sea salt 1/2 teaspoon freshly ground black pepper 1/4 teaspoon rubbed sage
COOKING INSTRUCTIONS: Preheat oven to 400 degrees. Place turkey in a roasting pan and rub the surface with garlic and gingerroot. Scatter the chopped apples around the turkey in the pan. In a small bowl, whisk together vinegar and honey; pour over turkey then sprinkle with salt, pepper and sage. Bake for 25 to 40 minutes or until turkey is cooked through.
Sodium. Exchanges: 0 Grain(Starch); 5 Lean Meat; 0 Vegetable; 1 Fruit; 0 Fat; 0 Other Carbohydrates. Points: 6
SERVING SUGGESTION: Bake some sweet potatoes in the oven, alongside the roasting pan. Add steamed broccoli spears.
Mustard Soakin Pork

Day 5 - Serves 2
INGREDIENTS: 3/4 pound pork tenderloin 2 tablespoons Dijon mustard 2 tablespoons cider vinegar 2 tablespoons dry white wine 1/2 1/2 1/4 1/4 teaspoon teaspoon teaspoon teaspoon sea salt freshly ground black pepper garlic powder onion powder
COOKING INSTRUCTIONS: Place pork in a slow cooker. In a small bowl, whisk together remaining ingredients; pour mixture over pork. Cover and cook on LOW for 4 to 5 hours.
NUTRITION per serving: 231 Calories; 6g Fat; 37g Protein; 3g Carbohydrate; 1g Dietary Fiber; 111mg Cholesterol; 744mg Sodium. Exchanges: 0 Grain(Starch); 5 Lean Meat; 0 Fat; 0 Other Carbohydrates. Points: 5
SERVING SUGGESTION: Steamed sliced parsnips and baby carrots and French-cut green beans sauted in a little ghee or coconut oil and tossed with slivered almonds.
Chili Dusted Fish Bake

Day 6 - Serves 2
INGREDIENTS: 2 (6-oz.) firm-fleshed white fish fillets 1/2 teaspoon garlic powder 1/2 teaspoon onion powder 1/2 teaspoon sea salt 1/4 teaspoon dried oregano 1/4 teaspoon chili powder 1 medium vine-ripened tomato, sliced 1/2 small red onion, sliced 1 tablespoon lime juice
COOKING INSTRUCTIONS: Preheat oven to 450 degrees. Season fillets evenly with spices (garlic powder through chili powder) then place them in a baking dish. Cover with layers of tomato and onion then drizzle lime juice over all; bake for 15 minutes or until fish flakes easily when tested with a fork.
SERVING SUGGESTION: Serve over Cauli-Rice (process cauliflower in a blender or food processor until it resembles grains of rice; steam rice till tender; drain; salt and pepper to taste and fluff with a fork). Add a salad of torn red lettuce, shredded jicama and sliced red onion and avocado, tossed with Leannes Basic Vinaigrette.
Paleo Diet and Menu-Mailer Tips and Hints

The Paleo Menu-Mailer is different than any of our other Menu-Mailers in that it is based on the hunter/gatherer principle which provides you with good, basic, healthy food. I strongly suggest you use organic in-season vegetables, organic free-range chicken and eggs, grass-fed beef, pastured pork and wild fish as much as possible. If you dont eat pork, simply substitute chicken and slightly adjust cooking times. We use a soy sauce substitute from time to time called Coco-Aminos. I would suggest you order it online if it is unavailable at your grocery store or health food store. I bought mine at Amazon.comnot cheap, but it lasts a good long while.
And a few words of caution: Be aware of the possible presence of gluten (wheat) in many condiments and canned goods (vinegars, mustards, spice mixes, broths, ketchup, salsa, pasta sauce, canned tomatoes, tomato sauce, and tomato paste, to name a few). I like to make my own broths and spice mixes, and read all labels in detail to get around this. Although we provide Serving Suggestions with each recipe, I strongly suggest adding a nice big green salad with all the fixins (make sure you add good fats like, avocado, nuts or even bacon!) to each meal OR a bowl of Mitochondria Miracle SoupOR even a little of both! These extra veggies will help round out your meals and give you extra micronutrients. As with other Menu-Mailers, the Serving Suggestions are double-asterisked (**) on the Shopping Lists and are entirely optional.
Leannes Basic Vinaigrette Makes 1/4 cup 3 tablespoons extra virgin olive oil 1 tablespoon balsamic vinegar 1 clove garlic, pressed Pinch of dried basil Pinch of dried oregano Mix all together, use 1 tablespoon per salad.
Low Carb/Body Clutter Menu-Mailer Shopping List Four Servings

Volume 9, Week 5 Dinner Ingredients Only
PRODUCE 3 pounds onions (keep on hand) Day 1: Citrus Pecan Chicken Lettuce [D3,D5,D6] Wraps, with a big green salad Red onions (1/4 cup diced plus 2 Day 2: Baked Salmon with Spicy tablespoons chopped) [D1,D2] Mango Salsa, add baked Hubbard Garlic (14 cloves) [D1,D2,D3,D4,D5,D6] squash and steamed asparagus Green onions (1 cup chopped) [D4] Day 3: Italian One-Dish Beef with Cucumber (1/2 cup chopped) [D1] Cauli-Rice, with a big spinach salad Alfalfa sprouts (2 tablespoons) [D1] Day 4: Baked Asian Chicken, serve White button mushrooms (1 cup sliced over Cauli-Rice and add steamed plus 1/4 cup chopped) [D3,D4] broccoli spears Gingerroot (1 tablespoon grated) [D4] Day 5: Beef Skewers with Honey Tomatoes (1/2 cup chopped) [D1] Mustard Onion Glaze, with Turnip Jalapenos (1 teaspoon diced) [D2] Fries Cauliflower (1 cup chopped) **LC Day 6: Slow Cooker Creamy Basil Additional [D3,D4,D6] Onion Pork Chops, add braised Baby spinach (2 cups) [D6] cabbage and Faux-Tay-Toes Kale (2 cups chopped) [D5] Romaine lettuce (8 leaves) [D1] SHOPPING LIST: Cilantro (2 tablespoons chopped) [D4] Basil (1/4 cup chopped leaves) [D6] MEAT/POULTRY/SEAFOOD Limes (2 tablespoons plus 1 teaspoon 1 pound beef shoulder roast [D5] juice) [D2,D4] 1 pound 95% lean ground beef [D3] Oranges (1/4 cup chopped) [D1] 4 (6-oz.) boneless top loin pork chops Mango (1/2 cup chopped) [D2] [D6] **LC Hubbard squash [D2] 4 (6-oz.) boneless skinless chicken breast **LC Turnips [D5] halves [D4] **LC Asparagus [D2] 1 1/2 pounds boneless skinless chicken **LC Broccoli [D4] breast meat [D1] **LC Cabbage [D6] 4 (4-oz.) skinless salmon fillets (or buy **LC Spinach [D3] frozen) [D2] **LC Lettuce (not Iceberg no nutrition) [D1] CONDIMENTS **Russet potatoes [D5] Olive oil [D2,D4,D5,D6] **New potatoes [D2] Cider vinegar [D1] Dijon mustard [D5] SPICES Low sodium soy sauce [D4] Oregano [D3] Honey [D5] Basil [D3] **LC Salad dressing(s) (watch carb Marjoram [D3] count) [D1,D3] Cayenne pepper [D5] Crushed red pepper flakes [D6] CANNED GOODS **LC Garlic powder [D3,D5] Low sodium chicken broth (1 1/4 cups) [D4,D6] Crushed tomatoes (8 ounces) [D3] Tomato sauce (1/2 cup) [D3] Evaporated milk (1/2 cup) [D6] Coconut milk, unsweetened (1 cup) [D4] MENU: DAIRY/DAIRY CASE Part-skim Mozzarella cheese (1 cup shredded) [D3] **LC Butter, unsalted [D3,D6] **LC Cream cheese [D6] FREEZER 4 (4-oz.) skinless salmon fillets (if not using fresh) [D2] DRY GOODS Pecans (2 tablespoons chopped) (optional) [D1] **Brown rice [D4] BAKERY **Bread for garlic toast [D3] **Whole wheat flour tortillas (optional) [D1] OTHER Wooden toothpicks OR small skewers [D5] Aluminum foil wrap [D5] Large zipper-topped plastic bags [D5] KOSHER 1 pound kosher beef roast [D5] 1 pound kosher ground beef [D3] 4 (6-oz.) boneless skinless chicken thighs [D6] Soy milk [D6] GLUTEN FREE Vinegar [D1] Mustard [D5] Soy sauce [D4] Chicken broth [D4,D6] Canned tomatoes [D3] Tomato sauce [D3]
SHOPPING LIST LEGEND ** = Serving Suggestions Purchase these ingredients if you are following our suggested side dishes. Purchase the quantity to meet your familys needs. [D1] [D6] = Day 1, Day 2, etc Each recipe is assigned a day which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu.
Low Carb / Body Clutter Menu-Mailer Volume 9, Week 5
Low Carb/Body Clutter Menu-Mailer Shopping List Four Servings

Volume 9, Week 5 Dinner and Daytime Ingredients Combined
SHOPPING LIST: MEAT/POULTRY/SEAFOOD 1 pound beef shoulder roast [D5] 1 pound 95% lean ground beef [D3] 4 (6-oz.) boneless top loin pork chops [D6] 4 (6-oz.) boneless skinless chicken breast halves [D4] 1 1/2 pounds boneless skinless chicken breast meat [D1]+[L1,X] 4 (4-oz.) skinless salmon fillets (or buy frozen) [D2] +Canadian bacon [B1] DELI +Lean ham, sliced [L3] +Turkey breast, sliced [S1] +Low fat hummus [S6] CONDIMENTS Olive oil [D2,D4,D5,D6]+[X] Cider vinegar [D1] Dijon mustard [D5] Low sodium soy sauce [D4]+[L1] Honey [D5] **LC Salad dressing(s) (watch carb count) [D1,D3] +Ketchup [L2] +Hot sauce [X] +Peanut butter, natural [S4] CANNED GOODS Low sodium chicken broth (1 1/4 cups) [D4,D6]+[X] Crushed tomatoes (8 ounces) [D3] Tomato sauce (1/2 cup) [D3] Evaporated milk (1/2 cup) [D6] Coconut milk, unsweetened (1 cup) [D4] +Water-packed tuna [S2] +Low sodium diced tomatoes [X] +Water chestnuts [L1] +Mandarin orange sections [L1] SPICES Oregano [D3] Basil [D3] Marjoram [D3] Cayenne pepper [D5] Crushed red pepper flakes [D6] **LC Garlic powder [D3,D5] +Paprika [X] +Ground turmeric [X] +Ground cinnamon [X] +Bay leaves [X] PRODUCE 3 pounds onions (keep on hand) [D3,D5,D6] Red onions (1/4 cup diced plus 2 tablespoons chopped) [D1,D2]+[L1,L2] Garlic (14 cloves) [D1,D2,D3,D4,D5,D6]+[X] Green onions (1 cup chopped) [D4] Cucumber (1/2 cup chopped) [D1] Alfalfa sprouts (2 tablespoons) [D1]+[L2] White button mushrooms (1 cup sliced plus 1/4 cup chopped) [D3,D4] Gingerroot (1 tablespoon grated) [D4] Tomatoes (1/2 cup chopped) [D1] Jalapenos (1 teaspoon diced) [D2] Cauliflower (1 cup chopped) **LC Additional [D3,D4,D6] Baby spinach (2 cups) [D6] Kale (2 cups chopped) [D5] Romaine lettuce (8 leaves) [D1] Cilantro (2 tablespoons chopped) [D4] Basil (1/4 cup chopped leaves) [D6] Limes (2 tablespoons plus 1 teaspoon juice) [D2,D4] Oranges (1/4 cup chopped) [D1] Mango (1/2 cup chopped) [D2] **LC Hubbard squash [D2] **LC Turnips [D5] **LC Asparagus [D2] **LC Broccoli [D4] **LC Cabbage [D6] **LC Spinach [D3]+[B1,L1] **LC Lettuce (not Iceberg no nutrition) [D1]+[L2] **Russet potatoes [D5] **New potatoes [D2] +Leeks [X] +Celery [X] +Green bell peppers [L1,L3] +Red bell peppers [X] +Parsnips [X] +Plum (Roma) tomatoes [L2,S2] +Grape tomatoes [L3] +Mixed salad greens [L3] +Lemons (juice) [S2] +Tangerines [L2] +Apples [L3,S1,S4] +Bananas [B3] +Seedless grapes [B2] +Cherries [S3] BAKERY **Bread for garlic toast [D3] **Whole wheat flour tortillas (optional) [D1] +Whole wheat burger buns [L2] +Whole wheat pita [S6] DAIRY/DAIRY CASE Part-skim Mozzarella cheese (1 cup shredded) [D3] **LC Butter, unsalted [D3,D6] **LC Cream cheese [D6] +Eggs [B1,S1] +Skim milk [B2,B3] +Low fat vanilla yogurt [B3,S5] +Low fat Cheddar cheese [B1,L3] FREEZER 4 (4-oz.) skinless salmon fillets (if not using fresh) [D2] +Veggie burgers [L2] +Chopped spinach [X] +Broccoli florets [X] +Sliced strawberries, unsweetened [B3] DRY GOODS Pecans (2 tablespoons chopped) (optional) [D1]+[B2,B3] **Brown rice [D4] +Shredded wheat cereal, unsweetened [B2] +Almonds, raw [S5] +Raisins (individual small boxes) [B2,S4] +Mini pretzels [L2] OTHER Wooden toothpicks OR small skewers [D5] Aluminum foil wrap [D5] Large zipper-topped plastic bags [D5] KOSHER 1 pound kosher beef roast [D5] 1 pound kosher ground beef [D3] 4 (6-oz.) boneless skinless chicken thighs [D6] Soy milk [D6] GLUTEN FREE Vinegar [D1] Mustard [D5] Soy sauce [D4] Chicken broth [D4,D6]+[X] Canned tomatoes [D3] Tomato sauce [D3] +Hot sauce [X] +Canned tomatoes [X]
SHOPPING LIST LEGEND ** = Regular Serving Suggestion **LC = Low Carb Serving Suggestion + = Pantry item for day time choices B = Breakfast L = Lunch X = Soup recipe S = Snack [D1] [D6] = Day 1, Day 2, etc Each recipe is assigned a day which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu.
DO-AHEAD TIP: Prepare chicken.
Citrus Pecan Chicken Lettuce Wraps

Day 1 - Serves 4
INGREDIENTS: 1 1/2 pounds boneless skinless chicken breast meat, cooked and cubed 1/2 cup chopped tomato 1/2 cup chopped cucumber 2 tablespoons chopped red onion 1/4 cup chopped oranges, peeled and seeded 1 clove garlic, pressed 2 tablespoons cider vinegar 8 Romaine lettuce leaves 2 tablespoons alfalfa sprouts 2 tablespoons chopped pecans, optional
COOKING INSTRUCTIONS: In a large bowl, toss together first 7 ingredients (chicken through vinegar); fill lettuce leaves with mixture and top with alfalfa sprouts and 1/2 tablespoon chopped pecans, if desired. Enjoy!
Sodium. Exchanges: 0 Grain(Starch); 5 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat. Points: 5
LC SERVING SUGGESTION: Serve a big green salad on the side. SERVING SUGGESTION: Serve chicken mixture in warmed whole wheat flour tortillas, if desired. KOSHER: No changes necessary. GLUTEN FREE: Make sure vinegar is gluten free. DO-AHEAD TIP: Refrigerate salmon for 30 minutes.
Baked Salmon with Spicy Mango Salsa

Day 2 - Serves 4
INGREDIENTS: 1 teaspoon sea salt 1/2 teaspoon freshly ground black pepper 4 (4-oz.) skinless salmon fillets Olive oil 1/2 cup chopped mango 1/4 cup diced red onion 1 teaspoon diced jalapeno 1 teaspoon lime juice 1 clove garlic, pressed
COOKING INSTRUCTIONS: Preheat oven to 375 degrees. Season salmon with salt and pepper and place in a 13- x 9-inch baking dish that has been lightly brushed with olive oil; bake for 20 to 25 minutes or until fish flakes easily when tested with a fork. Meanwhile, in a small bowl, combine remaining ingredients (mango through garlic); blend well then cover and refrigerate until serving time. Serve each salmon fillet topped with 1 to 2 tablespoons of mango salsa.
LC SERVING SUGGESTION: Baked Hubbard squash and steamed asparagus. SERVING SUGGESTION: Add steamed new potatoes. KOSHER: No changes necessary. GLUTEN FREE: No changes necessary.
Italian One-Dish Beef with Cauli-Rice

Day 3 - Serves 4
INGREDIENTS: 1 pound 95% lean ground beef 1 tablespoon dried oregano 1 teaspoon dried basil 1/2 teaspoon dried marjoram 3 cloves garlic, pressed 1 teaspoon sea salt 1/2 teaspoon freshly ground black pepper 1 cup chopped onion 1/4 cup chopped white button mushrooms 1 cup finely chopped cauliflower 8 ounces crushed tomatoes 1/2 cup tomato sauce 1 cup shredded part-skim Mozzarella cheese
COOKING INSTRUCTIONS: In a large, deep skillet over medium heat, cook ground beef until nearly done. Add next 9 ingredients (oregano through cauliflower) and cook for 5 to 7 minutes or until vegetables are tender-crisp. Add tomatoes and tomato sauce and bring mixture to a light boil; cook for an additional 5 minutes. Serve immediately, topping each serving with Mozzarella cheese. Enjoy!
Sodium. Exchanges: 0 Grain(Starch); 1 Lean Meat; 2 Vegetable; 1/2 Fat. Points: 5
LC SERVING SUGGESTION: Serve a big spinach salad on the side. SERVING SUGGESTION: Add some garlic toast. KOSHER: Make sure ground beef is certified kosher and skip the cheese. GLUTEN FREE: Make sure canned tomatoes and tomato sauce are gluten free.
Baked Asian Chicken

Day 4 - Serves 4
INGREDIENTS: 4 (6-oz.) boneless skinless chicken breast halves 1/2 teaspoon sea salt 1/4 teaspoon freshly ground black pepper Olive oil 1 cup sliced white button mushrooms 1 cup chopped green onions 1 cup unsweetened coconut milk 1/4 cup low sodium chicken broth 2 tablespoons low sodium soy sauce 2 tablespoons lime juice 1 tablespoon grated gingerroot 3 cloves garlic, pressed 2 tablespoons chopped cilantro
COOKING INSTRUCTIONS: Preheat oven to 350 degrees. Sprinkle chicken with salt and pepper and place in a lightly oiled baking dish; add mushrooms, and green onion. In a medium bowl, whisk together next 6 ingredients (coconut milk through garlic); pour mixture over chicken and vegetables and bake for 30 to 45 minutes or until chicken juices run clear. Top with chopped cilantro and serve immediately.
Sodium. Exchanges: 0 Grain(Starch); 5 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 3 Fat. Points: 9
LC SERVING SUGGESTION: Serve over Cauli-Rice (process cauliflower in a blender or food processor until it resembles grains of rice; steam rice till tender; drain; salt and pepper to taste and fluff with a fork). Add steamed broccoli spears on the side. SERVING SUGGESTION: Serve over brown rice instead of Cauli-Rice. KOSHER: No changes necessary. GLUTEN FREE: Make broth and soy sauce are gluten free.
Beef Skewers with Honey Mustard Onion Glaze

Day 5 - Serves 4
INGREDIENTS: 1 teaspoon sea salt 1/2 teaspoon freshly ground black pepper 1/4 teaspoon cayenne pepper 3 cloves garlic, pressed, divided 1 pound beef shoulder roast, cut into 1-inch cubes Olive oil 1/4 cup minced onion 1/4 cup Dijon mustard 1/8 teaspoon honey 2 cups chopped kale Wooden toothpicks OR small skewers
COOKING INSTRUCTIONS: Preheat oven to 350 degrees. In a large zipper-topped plastic bag, combine salt, pepper, cayenne pepper and half of the garlic; shake the bag to combine ingredients. Add beef cubes and shake well to coat. Thread beef cubes onto skewers and place them on a lightly oiled metal rack or trivet in a 9- x 13-inch baking dish. Cover with aluminum foil wrap and bake for 45 minutes to 1 hour or until desired level of doneness is reached. Meanwhile, in a small saucepan over medium heat, combine onion, Dijon mustard and honey; cook for 10 minutes, stirring often, until onion is soft. Serve roasted beef skewers over equal portions of chopped kale and top with Honey Mustard Onion glaze.
Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 1 Vegetable; 0 Fat; 0 Other Carbohydrates. Points: 3
SERVING SUGGESTION: Serve Turnip Fries on the side (peel turnips and cut into fries; toss with olive oil and bake on a cookie sheet in a preheated 425-degree oven, turning once, until tender, then season to taste with salt, pepper and garlic powder). SERVING SUGGESTION: Serve Russet Fries instead of Turnip Fries (same directions, but dont peel potatoes). KOSHER: Make sure beef is certified kosher. GLUTEN FREE: Make sure mustard is gluten free.
Slow Cooker Creamy Basil Onion Pork Chops

Day 6 - Serves 4
INGREDIENTS: Olive oil 1 cup chopped onion 1/4 teaspoon crushed red pepper flakes 4 (6-oz.) boneless top loin pork chops 3 cloves garlic, pressed 1/2 cup evaporated milk 1 cup low sodium chicken broth 1/4 cup chopped basil leaves 2 cups baby spinach
COOKING INSTRUCTIONS: Place onion and crushed red pepper flakes in a well-oiled slow cooker and arrange pork chops on top. In a medium bowl, whisk together garlic, evaporated milk, broth and basil; pour mixture over pork chops. Cover and cook on LOW for 8 hours or until pork chops are fork-tender. Stir in baby spinach until wilted; serve.
Sodium. Exchanges: 4 1/2 Lean Meat; 1 Vegetable; 1/2 Non-Fat Milk; 1/2 Fat. Points: 7
LC SERVING SUGGESTION: Braised cabbage and Faux-Tay-Toes (steam cauliflower till tender; drain; mash with butter, cream cheese and salt and pepper to taste till you get a mashed potatoes texture). SERVING SUGGESTION: Serve mashed russet potatoes instead of Faux-Tay-Toes. KOSHER: Substitute boneless skinless chicken thighs for pork chops and use soy milk in place of evaporated milk. GLUTEN FREE: Make sure broth is gluten free.
Daytime Menu-Mailer Daytime Suggestions

Breakfast stuff Pick one each day: SnackPick one in the morning and one in the 1. 2 egg whites scrambled with 1 tablespoon shredded low fat afternoon: Cheddar cheese served over 2/3 cup chopped spinach with 1. 1 hard-boiled egg, 1 ounce sliced deli turkey breast and 1 apple 2 slices Canadian bacon 2. Super Bowl Cereal: 1 cup unsweetened shredded wheat cereal topped with 1 tablespoon chopped pecans and 1 1/2 tablespoons raisins. Serve with 3/4 cup seedless grapes and 1 cup skim milk (use part of the milk for the cereal and drink the rest) 2. 3 ounces water-packed tuna with 1 sliced plum (Roma) tomato, sprinkled with 1 teaspoon lemon juice 3. 24 cherries 4. 1 sliced apple served with 1 tablespoon natural peanut butter and 1 small box of raisins
3. Nutty Fruit Smoothie: In a blender place 1/2 cup low fat vanilla yogurt, 1/2 cup skim milk, 1 cup unsweetened sliced 5. 1/2 cup low fat vanilla yogurt with 1/2 tablespoon raw almonds frozen strawberries, 1 banana, 2 tablespoons chopped pecans and 3 ice cubes; process till smooth and frothy 6. 3 tablespoons low fat hummus on 1 whole wheat pita Lunch Pick one each day: 1. 2 cups chopped spinach topped with 4 ounces grilled chicken breast strips, 1/3 cup canned Mandarin orange sections and 2 tablespoons each water chestnuts, chopped red onion and green bell pepper; drizzle with a touch of gluten free low sodium soy sauce 2. 1 veggie burger on a whole wheat bun with 1 tablespoon ketchup, shredded lettuce, sliced plum (Roma) tomato, red onion and alfalfa sprouts, served with 15 mini pretzels and 1 tangerine SoupSee recipe You may have one cup with a salad or sandwich from above.
Dinner Pick One: Follow the dinner recipes (recipes included in your menu). Remember: you can use leftovers for lunch.
Leftovers Use up those dinner leftovers Skip all of the above lunches and go for the easiest choice! 3. 2 cups mixed salad greens topped with 2 ounces sliced lean Leftovers from your menu. deli ham, 1 ounce shredded low fat Cheddar cheese, 1/4 cup grape tomatoes and 1/4 cup green bell pepper strips; served with 1 apple
Chicken Soup with Rainbow Veggies

INGREDIENTS: 1 tablespoon olive oil 8 ounces boneless skinless chicken breast meat, cubed 1 cup sliced leeks 1/2 cup sliced celery 4 cloves garlic, pressed 1 cup diced red bell pepper 1 cup sliced parsnips 1 tablespoon paprika
Serves 6
1 tablespoon ground turmeric 1/2 teaspoon ground cinnamon 1 bay leaf Hot sauce, to taste 1 (14.5-oz.) can low sodium diced tomatoes 5 cups low sodium chicken broth 1 (10-oz.) package frozen chopped spinach, thawed 1 (10-oz.) package frozen broccoli florets, thawed Sea salt and freshly ground black pepper, to taste
COOKING INSTRUCTIONS: Heat the oil in a large saucepan with a tight-fitting lid over medium-high heat. Add chicken, leeks, celery and garlic and saut until chicken is browned and leeks have softened. Add bell pepper and parsnips and cook for another minute or two. Add next 7 ingredients (paprika through chicken broth); bring mixture to a boil then reduce heat, cover and simmer for 15 minutes. Stir in spinach and broccoli; simmer until heated through then season to taste with salt and pepper. NUTRITION per serving: 186 Calories; 4g Fat; 22g Protein; 19g Carbohydrate; 6g Dietary Fiber; 22mg Cholesterol; 529mg Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 3 Vegetable; 1/2 Fat. Points: 5 GLUTEN FREE: Make sure hot sauce, canned tomatoes and broth are gluten free.
Daytime Menu-Mailer Nutritional Information

Breakfast 1. Per Serving: 136 Calories; 4g Fat; 21g Protein; 2g Carbohydrate; 1g Dietary Fiber; 28mg Cholesterol; 883mg Sodium. Exchanges: 2 1/2 Lean Meat; 0 Vegetable. Points: 3 **GF Option 2. Per Serving: 357 Calories; 6g Fat; 14g Protein; 67g Carbohydrate; 6g Dietary Fiber; 4mg Cholesterol; 142mg Sodium. Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 2 Fruit; 1 Non-Fat Milk; 1 Fat. Points: 10 3. Per Serving: 397 Calories; 11g Fat; 15g Protein; 65g Carbohydrate; 7g Dietary Fiber; 8mg Cholesterol; 144mg Sodium. Exchanges: 0 Grain (Starch); 1/2 Lean Meat; 2 1/2 Fruit; 1/2 Non-Fat Milk; 1 1/2 Fat; 1 Other Carbohydrates. Points: 10 Lunch 1. Per Serving: 244 Calories; 8g Fat; 30g Protein; 15g Carbohydrate; 4g Dietary Fiber; 77mg Cholesterol; 141mg Sodium. Exchanges: 4 Lean Meat; 1 1/2 Vegetable; 1/2 Fruit. Points: 6 **GF Option 2. Per Serving: 307 Calories; 3g Fat; 11g Protein; 65g Carbohydrate; 12g Dietary Fiber; 0mg Cholesterol; 516mg Sodium. Exchanges: 2 Grain (Starch); 0 Lean Meat; 3 Vegetable; 1 Fruit; 1/2 Fat. Points: 8 3. Per Serving: 242 Calories; 6g Fat; 21g Protein; 30g Carbohydrate; 7g Dietary Fiber; 33mg Cholesterol; 1017mg Sodium. Exchanges: 2 1/2 Lean Meat; 1 1/2 Vegetable; 1 1/2 Fruit. Points: 6 Snack 1. Per Serving: 182 Calories; 5g Fat; 12g Protein; 23g Carbohydrate; 4g Dietary Fiber; 225mg Cholesterol; 317mg Sodium. Exchanges: 0 Grain (Starch); 1 1/2 Lean Meat; 1 1/2 Fruit; 1/2 Fat. Points: 5 **GF Option 2. Per Serving: 126 Calories; 1g Fat; 23g Protein; 6g Carbohydrate; 1g Dietary Fiber; 26mg Cholesterol; 299mg Sodium. Exchanges: 3 Lean Meat; 1 Vegetable. Points: 3 **GF Option 3. Per Serving: 71 Calories; 1g Fat; 1g Protein; 17g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 2mg Sodium. Exchanges: 1 1/2 Fruit. Points: 2 **GF Option 4. Per Serving: 279 Calories; 8g Fat; 6g Protein; 49g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 65mg Sodium. Exchanges: 3 Fruit. Points: 5 5. Per Serving: 123 Calories; 4g Fat; 6g Protein; 17g Carbohydrate; trace Dietary Fiber; 6mg Cholesterol; 75mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Fat; 1 Other Carbohydrates. Points: 3 6. Per Serving: 208 Calories; 2g Fat; 8g Protein; 41g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol; 640mg Sodium. Exchanges: 2 1/2 Grain(Starch); 1/2 Fat. Points: 5
Low Carb/Body Clutter Menu-Mailer Shopping List Two Servings

Volume 9, Week 5 Dinner Ingredients Only
PRODUCE 3 pounds onions (keep on hand) Day 1: Citrus Pecan Chicken Lettuce [D3,D5,D6] Wraps, with a big green salad Red onions (2 tablespoons diced plus 1 Day 2: Baked Salmon with Spicy tablespoon chopped) [D1,D2] Mango Salsa, add baked Hubbard Garlic (8 cloves) [D1,D2,D3,D4,D5,D6] squash and steamed asparagus Green onions (1/2 cup chopped) [D4] Day 3: Italian One-Dish Beef with Cucumber (1/4 cup chopped) [D1] Cauli-Rice, with a big spinach salad Alfalfa sprouts (1 tablespoon) [D1] Day 4: Baked Asian Chicken, serve White button mushrooms (1/2 cup sliced over Cauli-Rice and add steamed plus 2 tablespoons chopped) [D3,D4] broccoli spears Gingerroot (1/2 tablespoon grated) [D4] Day 5: Beef Skewers with Honey Tomatoes (1/4 cup chopped) [D1] Mustard Onion Glaze, with Turnip Jalapenos (1/2 teaspoon diced) [D2] Fries Cauliflower (1/2 cup chopped) **LC Day 6: Slow Cooker Creamy Basil Additional [D3,D4,D6] Onion Pork Chops, add braised Baby spinach (1 cup) [D6] cabbage and Faux-Tay-Toes Kale (1 cup chopped) [D5] Romaine lettuce (4 leaves) [D1] SHOPPING LIST: Cilantro (1 tablespoon chopped) [D4] Basil (2 tablespoons chopped leaves) MEAT/POULTRY/SEAFOOD [D6] 1/2 pound beef shoulder roast [D5] Limes (1 tablespoon plus 1/2 teaspoon 1/2 pound 95% lean ground beef [D3] juice) [D2,D4] 2 (6-oz.) boneless top loin pork chops Oranges (2 tablespoons chopped) [D1] [D6] Mango (1/4 cup chopped) [D2] 2 (6-oz.) boneless skinless chicken breast **LC Hubbard squash [D2] halves [D4] **LC Turnips [D5] 3/4 pound boneless skinless chicken **LC Asparagus [D2] breast meat [D1] **LC Broccoli [D4] 2 (4-oz.) skinless salmon fillets (or buy **LC Cabbage [D6] frozen) [D2] **LC Spinach [D3] **LC Lettuce (not Iceberg no nutrition) CONDIMENTS [D1] Olive oil [D2,D4,D5,D6] **Russet potatoes [D5] Cider vinegar [D1] **New potatoes [D2] Dijon mustard [D5] Low sodium soy sauce [D4] SPICES Honey [D5] Oregano [D3] **LC Salad dressing(s) (watch carb Basil [D3] count) [D1,D3] Marjoram [D3] Cayenne pepper [D5] CANNED GOODS Crushed red pepper flakes [D6] Low sodium chicken broth (1/2 cup plus **LC Garlic powder [D3,D5] 2 tablespoons) [D4,D6] Crushed tomatoes (4 ounces) [D3] Tomato sauce (1/4 cup) [D3] Evaporated milk (1/4 cup) [D6] Coconut milk, unsweetened (1/2 cup) [D4] MENU: DAIRY/DAIRY CASE Part-skim Mozzarella cheese (1/2 cup shredded) [D3] **LC Butter, unsalted [D3,D6] **LC Cream cheese [D6] FREEZER 2 (4-oz.) skinless salmon fillets (if not using fresh) [D2] DRY GOODS Pecans (1 tablespoon chopped) (optional) [D1] **Brown rice [D4] BAKERY **Bread for garlic toast [D3] **Whole wheat flour tortillas (optional) [D1] OTHER Wooden toothpicks OR small skewers [D5] Aluminum foil wrap [D5] Zipper-topped plastic bags [D5] KOSHER 1/2 pound kosher beef roast [D5] 1/2 pound kosher ground beef [D3] 2 (6-oz.) boneless skinless chicken thighs [D6] Soy milk [D6] GLUTEN FREE Vinegar [D1] Mustard [D5] Soy sauce [D4] Chicken broth [D4,D6] Canned tomatoes [D3] Tomato sauce [D3]
SHOPPING LIST LEGEND ** = Serving Suggestions Purchase these ingredients if you are following our suggested side dishes. Purchase the quantity to meet your familys needs. [D1] [D6] = Day 1, Day 2, etc Each recipe is assigned a day which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu.
Low Carb/Body Clutter Menu-Mailer Shopping List Two Servings

Volume 9, Week 5 Dinner and Daytime Ingredients Combined
SHOPPING LIST: MEAT/POULTRY/SEAFOOD 1/2 pound beef shoulder roast [D5] 1/2 pound 95% lean ground beef [D3] 2 (6-oz.) boneless top loin pork chops [D6] 2 (6-oz.) boneless skinless chicken breast halves [D4] 3/4 pound boneless skinless chicken breast meat [D1]+[L1,X] 2 (4-oz.) skinless salmon fillets (or buy frozen) [D2] +Canadian bacon [B1] DELI +Lean ham, sliced [L3] +Turkey breast, sliced [S1] +Low fat hummus [S6] CONDIMENTS Olive oil [D2,D4,D5,D6]+[X] Cider vinegar [D1] Dijon mustard [D5] Low sodium soy sauce [D4]+[L1] Honey [D5] **LC Salad dressing(s) (watch carb count) [D1,D3] +Ketchup [L2] +Hot sauce [X] +Peanut butter, natural [S4] CANNED GOODS Low sodium chicken broth (1/2 cup plus 2 tablespoons) [D4,D6]+[X] Crushed tomatoes (4 ounces) [D3] Tomato sauce (1/4 cup) [D3] Evaporated milk (1/4 cup) [D6] Coconut milk, unsweetened (1/2 cup) [D4] +Water-packed tuna [S2] +Low sodium diced tomatoes [X] +Water chestnuts [L1] +Mandarin orange sections [L1] SPICES Oregano [D3] Basil [D3] Marjoram [D3] Cayenne pepper [D5] Crushed red pepper flakes [D6] **LC Garlic powder [D3,D5] +Paprika [X] +Ground turmeric [X] +Ground cinnamon [X] +Bay leaves [X] PRODUCE 3 pounds onions (keep on hand) [D3,D5,D6] Red onions (2 tablespoons diced plus 1 tablespoon chopped) [D1,D2]+[L1,L2] Garlic (8 cloves) [D1,D2,D3,D4,D5,D6]+[X] Green onions (1/2 cup chopped) [D4] Cucumber (1/4 cup chopped) [D1] Alfalfa sprouts (1 tablespoon) [D1]+[L2] White button mushrooms (1/2 cup sliced plus 2 tablespoons chopped) [D3,D4] Gingerroot (1/2 tablespoon grated) [D4] Tomatoes (1/4 cup chopped) [D1] Jalapenos (1/2 teaspoon diced) [D2] Cauliflower (1/2 cup chopped) **LC Additional [D3,D4,D6] Baby spinach (1 cup) [D6] Kale (1 cup chopped) [D5] Romaine lettuce (4 leaves) [D1] Cilantro (1 tablespoon chopped) [D4] Basil (2 tablespoons chopped leaves) [D6] Limes (1 tablespoon plus 1/2 teaspoon juice) [D2,D4] Oranges (2 tablespoons chopped) [D1] Mango (1/4 cup chopped) [D2] **LC Hubbard squash [D2] **LC Turnips [D5] **LC Asparagus [D2] **LC Broccoli [D4] **LC Cabbage [D6] **LC Spinach [D3]+[B1,L1] **LC Lettuce (not Iceberg no nutrition) [D1]+[L2] **Russet potatoes [D5] **New potatoes [D2] +Leeks [X] +Celery [X] +Green bell peppers [L1,L3] +Red bell peppers [X] +Parsnips [X] +Plum (Roma) tomatoes [L2,S2] +Grape tomatoes [L3] +Mixed salad greens [L3] +Lemons (juice) [S2] +Tangerines [L2] +Apples [L3,S1,S4] +Bananas [B3] +Seedless grapes [B2] +Cherries [S3] BAKERY **Bread for garlic toast [D3] **Whole wheat flour tortillas (optional) [D1] +Whole wheat burger buns [L2] +Whole wheat pita [S6] DAIRY/DAIRY CASE Part-skim Mozzarella cheese (1/2 cup shredded) [D3] **LC Butter, unsalted [D3,D6] **LC Cream cheese [D6] +Eggs [B1,S1] +Skim milk [B2,B3] +Low fat vanilla yogurt [B3,S5] +Low fat Cheddar cheese [B1,L3] FREEZER 2 (4-oz.) skinless salmon fillets (if not using fresh) [D2] +Veggie burgers [L2] +Chopped spinach [X] +Broccoli florets [X] +Sliced strawberries, unsweetened [B3] DRY GOODS Pecans (1 tablespoon chopped) (optional) [D1]+[B2,B3] **Brown rice [D4] +Shredded wheat cereal, unsweetened [B2] +Almonds, raw [S5] +Raisins (individual small boxes) [B2,S4] +Mini pretzels [L2] OTHER Wooden toothpicks OR small skewers [D5] Aluminum foil wrap [D5] Zipper-topped plastic bags [D5] KOSHER 1/2 pound kosher beef roast [D5] 1/2 pound kosher ground beef [D3] 2 (6-oz.) boneless skinless chicken thighs [D6] Soy milk [D6] GLUTEN FREE Vinegar [D1] Mustard [D5] Soy sauce [D4] Chicken broth [D4,D6]+[X] Canned tomatoes [D3] Tomato sauce [D3] +Hot sauce [X] +Canned tomatoes [X]
SHOPPING LIST LEGEND ** = Regular Serving Suggestion **LC = Low Carb Serving Suggestion + = Pantry item for day time choices B = Breakfast L = Lunch X = Soup recipe S = Snack [D1] [D6] = Day 1, Day 2, etc Each recipe is assigned a day which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu.
DO-AHEAD TIP: Prepare chicken.
Citrus Pecan Chicken Lettuce Wraps

Day 1 - Serves 2
INGREDIENTS: 3/4 pound boneless skinless chicken breast meat, cooked and cubed 1/4 cup chopped tomato 1/4 cup chopped cucumber 1 tablespoon chopped red onion 2 1 1 4 1 1 tablespoons chopped oranges, peeled and seeded small clove garlic, pressed tablespoon cider vinegar Romaine lettuce leaves tablespoon alfalfa sprouts tablespoon chopped pecans, optional
COOKING INSTRUCTIONS: In a bowl, toss together first 7 ingredients (chicken through vinegar); fill lettuce leaves with mixture and top with alfalfa sprouts and 1/4 tablespoon chopped pecans, if desired. Enjoy!
Sodium. Exchanges: 0 Grain(Starch); 5 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat. Points: 5
LC SERVING SUGGESTION: Serve a big green salad on the side. SERVING SUGGESTION: Serve chicken mixture in warmed whole wheat flour tortillas, if desired. KOSHER: No changes necessary. GLUTEN FREE: Make sure vinegar is gluten free. DO-AHEAD TIP: Refrigerate salmon for 30 minutes.
Baked Salmon with Spicy Mango Salsa

Day 2 - Serves 2
INGREDIENTS: 1/2 teaspoon sea salt 1/4 teaspoon freshly ground black pepper 2 (4-oz.) skinless salmon fillets Olive oil 1/4 cup chopped mango 2 tablespoons diced red onion 1/2 teaspoon diced jalapeno 1/2 teaspoon lime juice 1 small clove garlic, pressed
COOKING INSTRUCTIONS: Preheat oven to 375 degrees. Season salmon with salt and pepper and place in a 13- x 9-inch baking dish that has been lightly brushed with olive oil; bake for 20 to 25 minutes or until fish flakes easily when tested with a fork. Meanwhile, in a small bowl, combine remaining ingredients (mango through garlic); blend well then cover and refrigerate until serving time. Serve each salmon fillet topped with 1 to 2 tablespoons of mango salsa.
LC SERVING SUGGESTION: Baked Hubbard squash and steamed asparagus. SERVING SUGGESTION: Add steamed new potatoes. KOSHER: No changes necessary. GLUTEN FREE: No changes necessary.
Italian One-Dish Beef with Cauli-Rice

Day 3 - Serves 2
INGREDIENTS: 1/2 pound 95% lean ground beef 1/2 tablespoon dried oregano 1/2 teaspoon dried basil 1/4 teaspoon dried marjoram 2 small cloves garlic, pressed 1/2 teaspoon sea salt 1/4 teaspoon freshly ground black pepper 1/2 cup chopped onion 2 tablespoons chopped white button mushrooms 1/2 cup finely chopped cauliflower 4 ounces crushed tomatoes 1/4 cup tomato sauce 1/2 cup shredded part-skim Mozzarella cheese
COOKING INSTRUCTIONS: In a deep skillet over medium heat, cook ground beef until nearly done. Add next 9 ingredients (oregano through cauliflower) and cook for 5 to 7 minutes or until vegetables are tender-crisp. Add tomatoes and tomato sauce and bring mixture to a light boil; cook for an additional 5 minutes. Serve immediately, topping each serving with Mozzarella cheese. Enjoy!
Sodium. Exchanges: 0 Grain(Starch); 1 Lean Meat; 2 Vegetable; 1/2 Fat. Points: 5
LC SERVING SUGGESTION: Serve a big spinach salad on the side. SERVING SUGGESTION: Add some garlic toast. KOSHER: Make sure ground beef is certified kosher and skip the cheese. GLUTEN FREE: Make sure canned tomatoes and tomato sauce are gluten free.
Baked Asian Chicken

Day 4 - Serves 2
INGREDIENTS: 2 (6-oz.) boneless skinless chicken breast halves 1/4 teaspoon sea salt 1/8 teaspoon freshly ground black pepper Olive oil 1/2 cup sliced white button mushrooms 1/2 cup chopped green onions 1/2 cup unsweetened coconut milk 2 tablespoons low sodium chicken broth 1 tablespoon low sodium soy sauce 1 tablespoon lime juice 1/2 tablespoon grated gingerroot 1 large clove garlic, pressed 1 tablespoon chopped cilantro
COOKING INSTRUCTIONS: Preheat oven to 350 degrees. Sprinkle chicken with salt and pepper and place in a lightly oiled baking dish; add mushrooms, and green onion. In a medium bowl, whisk together next 6 ingredients (coconut milk through garlic); pour mixture over chicken and vegetables and bake for 30 to 45 minutes or until chicken juices run clear. Top with chopped cilantro and serve immediately.
Sodium. Exchanges: 0 Grain(Starch); 5 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 3 Fat. Points: 9
LC SERVING SUGGESTION: Serve over Cauli-Rice (process cauliflower in a blender or food processor until it resembles grains of rice; steam rice till tender; drain; salt and pepper to taste and fluff with a fork). Add steamed broccoli spears on the side. SERVING SUGGESTION: Serve over brown rice instead of Cauli-Rice. KOSHER: No changes necessary. GLUTEN FREE: Make broth and soy sauce are gluten free.
Beef Skewers with Honey Mustard Onion Glaze

Day 5 - Serves 2
INGREDIENTS: 1/2 teaspoon sea salt 1/4 teaspoon freshly ground black pepper 1/8 teaspoon cayenne pepper 2 small cloves garlic, pressed, divided 1/2 pound beef shoulder roast, cut into 1-inch cubes Olive oil 2 tablespoons minced onion 2 tablespoons Dijon mustard 1 dash honey 1 cup chopped kale Wooden toothpicks OR small skewers
COOKING INSTRUCTIONS: Preheat oven to 350 degrees. In a zipper-topped plastic bag, combine salt, pepper, cayenne pepper and half of the garlic; shake the bag to combine ingredients. Add beef cubes and shake well to coat. Thread beef cubes onto skewers and place them on a lightly oiled metal rack or trivet in an 8-inch baking dish. Cover with aluminum foil wrap and bake for 35 to 45 minutes or until desired level of doneness is reached. Meanwhile, in a small saucepan over medium heat, combine onion, Dijon mustard and honey; cook for 8 minutes, stirring often, until onion is soft. Serve roasted beef skewers over equal portions of chopped kale and top with Honey Mustard Onion glaze.
Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 1 Vegetable; 0 Fat; 0 Other Carbohydrates. Points: 3
SERVING SUGGESTION: Serve Turnip Fries on the side (peel turnips and cut into fries; toss with olive oil and bake on a cookie sheet in a preheated 425-degree oven, turning once, until tender, then season to taste with salt, pepper and garlic powder). SERVING SUGGESTION: Serve Russet Fries instead of Turnip Fries (same directions, but dont peel potatoes). KOSHER: Make sure beef is certified kosher. GLUTEN FREE: Make sure mustard is gluten free.
Slow Cooker Creamy Basil Onion Pork Chops

Day 6 - Serves 2
INGREDIENTS: Olive oil 1/2 cup chopped onion 1/8 teaspoon crushed red pepper flakes 2 (6-oz.) boneless top loin pork chops 1 large clove garlic, pressed 1/4 cup evaporated milk 1/2 cup low sodium chicken broth 2 tablespoons chopped basil leaves 1 cup baby spinach
COOKING INSTRUCTIONS: Place onion and crushed red pepper flakes in a well-oiled slow cooker and arrange pork chops on top. In a medium bowl, whisk together garlic, evaporated milk, broth and basil; pour mixture over pork chops. Cover and cook on LOW for 4 hours or until pork chops are fork-tender. Stir in baby spinach until wilted; serve.
Sodium. Exchanges: 4 1/2 Lean Meat; 1 Vegetable; 1/2 Non-Fat Milk; 1/2 Fat. Points: 7
LC SERVING SUGGESTION: Braised cabbage and Faux-Tay-Toes (steam cauliflower till tender; drain; mash with butter, cream cheese and salt and pepper to taste till you get a mashed potatoes texture). SERVING SUGGESTION: Serve mashed russet potatoes instead of Faux-Tay-Toes. KOSHER: Substitute boneless skinless chicken thighs for pork chops and use soy milk in place of evaporated milk. GLUTEN FREE: Make sure broth is gluten free.

Breakfast stuff Pick one each day: SnackPick one in the morning and one in the 1. 2 egg whites scrambled with 1 tablespoon shredded low fat afternoon: Cheddar cheese served over 2/3 cup chopped spinach with 1. 1 hard-boiled egg, 1 ounce sliced deli turkey breast and 1 apple 2 slices Canadian bacon 2. Super Bowl Cereal: 1 cup unsweetened shredded wheat cereal topped with 1 tablespoon chopped pecans and 1 1/2 tablespoons raisins. Serve with 3/4 cup seedless grapes and 1 cup skim milk (use part of the milk for the cereal and drink the rest) 2. 3 ounces water-packed tuna with 1 sliced plum (Roma) tomato, sprinkled with 1 teaspoon lemon juice 3. 24 cherries 4. 1 sliced apple served with 1 tablespoon natural peanut butter and 1 small box of raisins
3. Nutty Fruit Smoothie: In a blender place 1/2 cup low fat vanilla yogurt, 1/2 cup skim milk, 1 cup unsweetened sliced 5. 1/2 cup low fat vanilla yogurt with 1/2 tablespoon raw almonds frozen strawberries, 1 banana, 2 tablespoons chopped pecans and 3 ice cubes; process till smooth and frothy 6. 3 tablespoons low fat hummus on 1 whole wheat pita Lunch Pick one each day: 1. 2 cups chopped spinach topped with 4 ounces grilled chicken breast strips, 1/3 cup canned Mandarin orange sections and 2 tablespoons each water chestnuts, chopped red onion and green bell pepper; drizzle with a touch of gluten free low sodium soy sauce 2. 1 veggie burger on a whole wheat bun with 1 tablespoon ketchup, shredded lettuce, sliced plum (Roma) tomato, red onion and alfalfa sprouts, served with 15 mini pretzels and 1 tangerine SoupSee recipe You may have one cup with a salad or sandwich from above.
Dinner Pick One: Follow the dinner recipes (recipes included in your menu). Remember: you can use leftovers for lunch.
Leftovers Use up those dinner leftovers Skip all of the above lunches and go for the easiest choice! 3. 2 cups mixed salad greens topped with 2 ounces sliced lean Leftovers from your menu. deli ham, 1 ounce shredded low fat Cheddar cheese, 1/4 cup grape tomatoes and 1/4 cup green bell pepper strips; served with 1 apple

Serves 6

Daytime Menu-Mailer Shopping List One Serving

Volume 6, Week 5 Daytime Ingredients Only
SHOPPING LIST: MEAT/POULTRY/SEAFOOD Boneless skinless chicken breast meat [L1,X] Canadian bacon [B1] DELI Lean ham, sliced [L3] Turkey breast, sliced [S1] Low fat hummus [S6] CONDIMENTS Olive oil [X] Ketchup [L2] Hot sauce [X] Gluten free low sodium soy sauce [L1] Peanut butter, natural [S4] CANNED GOODS Water-packed tuna [S2] Low sodium chicken broth [X] Low sodium diced tomatoes [X] Water chestnuts [L1] Mandarin orange sections [L1] SPICES Paprika [X] Ground turmeric [X] Ground cinnamon [X] Bay leaves [X] DRY GOODS Shredded wheat cereal, unsweetened [B2] Pecans [B2,B3] Almonds, raw [S5] Raisins (individual small boxes) [B2,S4] Mini pretzels [L2] BAKERY Whole wheat burger buns [L2] Whole wheat pita [S6] SHOPPING LIST LEGEND L = Lunch X = Soup recipe B = Breakfast S = Snack
PRODUCE Red onion [L1,L2] Leeks [X] Garlic [X] Celery [X] Green bell peppers [L1,L3] Red bell peppers [X] Parsnips [X] Plum (Roma) tomatoes [L2,S2] Grape tomatoes [L3] Alfalfa sprouts [L2] Spinach [B1,L1] Mixed salad greens [L3] Lettuce (not Iceberg, no nutrition) [L2] Lemons (juice) [S2] Tangerines [L2] Apples [L3,S1,S4] Bananas [B3] Seedless grapes [B2] Cherries [S3] DAIRY/DAIRY CASE Eggs [B1,S1] Skim milk [B2,B3] Low fat vanilla yogurt [B3,S5] Low fat Cheddar cheese [B1,L3] FREEZER Veggie burgers [L2] Chopped spinach [X] Broccoli florets [X] Sliced strawberries, unsweetened [B3] GLUTEN FREE Hot sauce [X] Chicken broth [X] Canned tomatoes [X]
Daytime Menu-Mailer Volume 6, Week 5

Breakfast stuff Pick one each day: 1. 2 egg whites scrambled with 1 tablespoon shredded low fat Cheddar cheese served over 2/3 cup chopped spinach with 2 slices Canadian bacon 2. Super Bowl Cereal: 1 cup unsweetened shredded wheat cereal topped with 1 tablespoon chopped pecans and 1 1/2 tablespoons raisins. Serve with 3/4 cup seedless grapes and 1 cup skim milk (use part of the milk for the cereal and drink the rest) 3. Nutty Fruit Smoothie: In a blender place 1/2 cup low fat vanilla yogurt, 1/2 cup skim milk, 1 cup unsweetened sliced frozen strawberries, 1 banana, 2 tablespoons chopped pecans and 3 ice cubes; process till smooth and frothy Lunch Pick one each day: 1. 2 cups chopped spinach topped with 4 ounces grilled chicken breast strips, 1/3 cup canned Mandarin orange sections and 2 tablespoons each water chestnuts, chopped red onion and green bell pepper; drizzle with a touch of gluten free low sodium soy sauce SnackPick one in the morning and one in the afternoon: 1. 1 hard-boiled egg, 1 ounce sliced deli turkey breast and 1 apple 2. 3 ounces water-packed tuna with 1 sliced plum (Roma) tomato, sprinkled with 1 teaspoon lemon juice 3. 24 cherries 4. 1 sliced apple served with 1 tablespoon natural peanut butter and 1 small box of raisins 5. 1/2 cup low fat vanilla yogurt with 1/2 tablespoon raw almonds 6. 3 tablespoons low fat hummus on 1 whole wheat pita SoupSee recipe You may have one cup with a salad or sandwich from above. Dinner Pick One: Follow the dinner recipes (recipes included in your menu). Remember: you can use leftovers for lunch.
2. 1 veggie burger on a whole wheat bun with 1 tablespoon Leftovers ketchup, shredded lettuce, sliced plum (Roma) tomato, Use up those dinner leftovers red onion and alfalfa sprouts, served with 15 mini pretzels Skip all of the above lunches and go for the easiest and 1 tangerine choice! Leftovers from your menu. 3. 2 cups mixed salad greens topped with 2 ounces sliced lean deli ham, 1 ounce shredded low fat Cheddar cheese, 1/4 cup grape tomatoes and 1/4 cup green bell pepper strips; served with 1 apple

Serves 6


2013 Week05

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SAVING DINNER

Welcome to Your Bundled Menus!

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Enjoy your menus! Love, Leanne

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